CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

2 rounds:

• 30 sec Goblet Squat Hold 70/53

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Goblet Squat Hold 70/53

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

3 rounds:

• 10 Mountain Climbers

• 10 Barbell Thrusters 45/35

Weightlifting

Front Squat (5 @ 60/65, 2 x 5 @ 70%)

Back Squat (4 @ 75, 3 x 4 @ 80%)

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP:

25 Double Unders

5 Thrusters 135/95

25 Double Unders

5 Bar Muscle-ups

Directly into, 5 min AMRAP:

25 Double Unders

10 Thrusters 115/80

25 Double Unders

10 Chest-to-bar Pull-up

Directly into, 5 min AMRAP:

25 Double Unders

15 Thrusters 95/65

25 Double Unders

15 Pull-ups

Score is total reps from all three AMRAPs.

Metcon (Time)

B-Fit

1) Barbell Rows 3×10

2) Team WOD:

BUY IN: 30 Alternating DB Power Cleans 50/35

2K Row

*Partner A Rows while Partner B holds DB farmers carry. Cannot row unless carry is held

*Partner holding farmers carry MUST do 2 burpees before continuing if DB’s are dropped

*Both athletes must do 2 burpees to switch

CASH OUT: 30 Alternating DB Power Cleans